Tag Archives: Dumbbell Squats

Cleans, Presses, Squats and Burpees

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Then a Street Parking Instagram WOD…

For time, reverse ladder of the following complex, going from 10 to 1.

  • 10 x DB Power Clean @ 30lbs per Hand
  • 10 x DB Push Press
  • 10 x DB Front Squat
  • 10 x Burpees over the Bar
  • 9 x DB Power Clean
  • 9 x DB Push Press
  • 9 x DB Front Squat
  • 9 x Burpees
  • etc.

Then 3 rounds of, resting as needed

Results: Metcon 11:45… longest round was 8 reps and took 1:45.

Dumbbell Cleans, DB Snatches, DB Front Squats and Burpees

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5 rounds for time

  • 5 x Single Arm Dumbbell Clean and Press Left @ 40lbs
  • 5 x Single Arm Dumbbell Clean and Press Right @ 40lbs
  • 5 x Dumbbell Snatch Left @ 40lbs
  • 5 x Dumbbell Snatch Right @ 40lbs
  • 10 x Burpees
  • 10 x Dumbbell Front Squat @ 40lbs per hand

Results:  17:17.  I made this one up myself for another hotel WOD. Similar to other WODs I have done so need to work on my dumbbell creativity. Turned out really well at the weight listed anyway.

Dumbbell Split Squats then Hang Cleans, Push Press, Squats and Burpees

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Travelling WOD…

3 rounds 

  • 5 x Bulgarian Split Squat (back foot on bench each leg with 40lbs/18kg Dumbbell per hand

Then AMRAP in 12 minutes of

  • 5 x Dumbbell Hang Clean @ 35lbs
  • 5 x Dumbbell Push Press @ 35lbs
  • 5 x Dumbbell Squat
  • 5 x Burpees

Results:  Metcon 8 rounds plus 16 reps.

Crossfit Open WOD 18.2

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In 12 minutes complete the following

Part A: For time do an ascending ladder 1-2-3-4…8-9-10 of

  • Dumbbell Squats @ 20kg (Rx is 22.5kg)
  • Bar Facing Burpees

Then in the remaining time

  • 1 RM Cleans

Results:  Part A completed in 9:30.  Part B 155lbs.  Here it is in 5x speed… turns out I still can’t count so I ended up doing 7 squats for round 6 and 6 for round 7 and some other mistakes.  I think it came to a total of 112 reps :-P.